How to Adjust Your Child’s Schedule for Daylight Saving Time: Spring Edition
Over here in Michigan, we have been getting a little taste of spring here and there and it has been amazing! The boys got to play outside with friends, ride bikes and soak up the vitamin D. However, in true Michigan fashion, we jumped right back into winter with a massive snow storm. At least we know that the real spring will be here soon though.
This also means Daylight Saving Time’s spring forward is around the corner. Literally…it’s March 12th, 2023!
Who else is ready to welcome back the later sunsets?! I know I am! If you are worried about your baby or toddler being able to go to sleep on time with the extra daylight hours, I’ve got you! Head over to my blog on the best blackout solutions.
Spring Forward is, to me, the easier of the daylight saving times to adjust to. As a parent of a baby or toddler though, you may be wondering how to best handle this time change. Let’s go over your options!
Option 1: Do nothing
If you would like to start moving your child’s schedule later for summer, then you don’t need to do anything for DST!
Here’s a sample of a two nap schedule before and after the time change.
The “do nothing” daylight saving time approach.
Option 2: Small adjustments.
Newborns: Starting on Tuesday before the time change, shift your newborn’s day earlier by 10 minutes each day. You won’t be adjusting their wake windows, just their morning wake time. So if you normally wake them up at 7:00am, then you will wake them at 6:50am on Tuesday, 6:40am on Wednesday and so on.
What’s the ideal schedule for your newborn?
Wake up: between 6:00-7:00AM
Awake window: 45-60 min then down for nap, repeat until bedtime.
What’s the ideal bedtime for your newborn?
0-6 weeks: 8:00-10:00pm
6-15 weeks: 7:00-9:00pm
Infants: For your 4-5 month olds, you can adjust their schedule in bigger increments, such as 15-30 minutes. If their normal wake time is 7:00am, wake them 15 minutes earlier each day. You will still follow awake windows at this age.
What’s the ideal schedule for your 4-5 month old?
Wake up: between 6:00-7:00am.
4 months: awake window 1.5 hours then down for nap, repeat until bedtime.
5 months: awake window 2-2.5 hours then down for nap, repeat until bedtime.
What’s the ideal bedtime for your 4-5 month old?
7:00-8:00pm
Option 3: Adjust the day of.
First step, get some coffee or tea. Second step, adjust clocks. No need to rush in to changing the clocks, just try to enjoy the morning first!
I like this adjustment option for children six months and older.
On Sunday, if your child normally wakes at 7:00am, wake up time will be 8:00am (but will feel like 7:00am). Adjust their nap schedule by 30 minutes.
Ex: If nap 1 is normally at 9:30am it is now 10:00am. This will feel like 9:00am, and therefore like they are going to sleep early. Follow this adjustment for 3-4 days before moving their schedule the remaining 30 minutes. Don’t forget to pin the guide below to your Pinterest to have on hand for when Daylight Saving Time comes!
Adjusting for Toddlers, Preschoolers and Older Children:
Has your child given up naps? If so, you can really just go into Sunday like it’s a normal day. You can keep bedtime the same, or adjust it to later if that’s what works best for your family.
As you know, sleep can be a complex puzzle! There are many pieces to it. Sometimes it’s easy to get all the pieces to line up, other times it’s not. If your child is over 4 months old and is still waking up constantly throughout the night it may be time to sleep train! Wondering how to best start the process? Let’s talk about it! Choose a time when you’ll have about 20-30 minutes and I’ll walk you through all of your options. You can book your call here.
Important Factors to Keep in Mind
Maintain your child’s bedtime routine.
This is not the time to switch things up on them when it comes to the bedtime routine! The bedtime routine plays an important part in preparing your child for sleep. These steps help cue to their body that sleep is coming! You’ll want to continue doing the same bedtime routine throughout the time change adjustment.
Keep the routine simple:
Feed
Bath/clean up
Brush teeth/gums
Diaper, pjs, sleep sack
Stories and snuggles
Lights out
Use light and darkness to your advantage.
During your baby’s awake times, expose them to daylight! Play by a window, get out for a walk and look for the first sign of spring. If it’s a cloudy or rainy day, turn on all the lights in your house. The early daytime exposure to light will help their body produce melatonin, the sleep hormone, for sleep that night. Light in the afternoon and evening can also help your baby to keep awake until bedtime.
As you approach nap time or bedtime, start to dim the lights or come back inside to a darker environment. Be sure to turn off all lights and close curtains and blinds as you lay them down for sleep. Ideally, you want their sleep space to be pitch black until it’s time to start their day or wake them from nap. Even the tiniest bit of light seeping through the window can cause them to stay awake.
Grab my room darkness guide here.
Change takes time.
Remember, change can take time. With Daylight Saving Time, you are shifting your child’s schedule and adjusting their circadian rhythm. This process can take up to a couple weeks for your baby to adjust to. If your little one is still struggling after a few weeks, you can always reach out for help here!
Happy spring!
Cheers to better sleep!
Yasmin J.
Your Pediatric Sleep Consultant
